Routine check please?

Stone_Sour · 07-31-2008, 01:07 PM

I'm going back to school in 4 weeks and ive started a new routine that revolves around my school and work schedule and i was wondering if i could get some feed back.

Monday: Legs/ Biceps

Squats 8 x 4
Leg Curls 8 x 4
Leg Extentions 8 x 4
Calf Raises 8 x 4
Leg Press 8 x 4

Alternating curls 8 x 4
Preacher curls 8 x 4
Machine curls 8 x 4
Hammer curls 8 x 4

Tuesday: Chest / Abs

Flat Bench 8 x 4
Incline Bench 8 x 4
Incline Flies 8 x 4
Dumbell Pull Overs 8 x 4

Decline Crunches 50 x 4
Weighted leg raises 8 x 4
Machine Crunches 8 x 4

Wednesday: off

Thursday: Back / Abs

Deadlifts 8 x 4
Bent over Barbell Rows 8 x 4
Lat Pulldown 8 x 4
Reverse grip lat pulldown 8 x 4
Seated Cable Rows 8 x 4
Good Mornings 8 x 4

Decline Crunches 50 x 4
Weighted leg raises 8 x 4
Machine Crunches 8 x 4

Friday: Shoulders / Triceps / Forarms

Military Press 8 x 4
Side Raises 8 x 4
Front raises 8 x 4
Bent over flies 8 x 4
Bar in front Shrugs 8 x 4
Bar behind back shrugs 8 x 4

Over head 2 hand dumbell press 8 x 4
Rope Tricep pulldowns 8 x 4
V bar tricep pulldowns 8 x 4
Bent over bench tricep Extentions 8 x 4

under for arm wrist curls 8 x 4
upper for arm wrist extentions 8 x 4

youngage · 07-31-2008, 01:10 PM

dude how old are you your in college right?

not highschool

you look like your 25

Stone_Sour · 07-31-2008, 01:18 PM

yeah lol im only 18 haha

youngage · 07-31-2008, 02:08 PM

your in grade 12?

1?!?!?!?!

wow big up.... aint no grade 12 looking like you in my school...

Stone_Sour · 07-31-2008, 02:10 PM

no, sohpmore at college this year.

**ZiR RED** · 07-31-2008, 08:54 PM

You're doing 8 sets of 4 reps on everything? Or 4 sets of 8 reps?

Either way, I don't like it. It is, what it is - a "routine".

What are your goals? You need a program, not a routine.

Br

Stone_Sour · 07-31-2008, 08:58 PM

im doing 4 sets of 8 reps on everything. im trying to add on size. whats there not to like about it?

Stone_Sour · 07-31-2008, 09:04 PM

what would you change about it?

**ZiR RED** · 07-31-2008, 09:04 PM

I don't like the flat rep range. Their should be some form of periodization and a programmed variety into your reps and sets. There's no mention of rest intervals.

Too much volume for biceps.
No stiff leg dead lifts.
No need for all the ab work.
Too much overlap on back day.
Excessive volume for shoulders and triceps, as well as wasted movements on most every day.

Br

Stone_Sour · 07-31-2008, 09:07 PM

so what should be changed? im not exactly sure what to do. im not too good putting these things together. i've only been doing this whole body building thing for about close to 9 months. its just been football type lifts that i did before and we just did what the coaches told to do.

**ZiR RED** · 07-31-2008, 09:48 PM

Well, I would lower the volume, especially on arms and shoulders. I would try to compact days, so that you can train each bodypart twice a week. I would also plan some form of periodization (increasing reps, sets, decreasing sets and reps on others, leading to a 'peak' followed by a deload over the course of 6-12 weeks).

Br

Stone_Sour · 07-31-2008, 10:14 PM

hmm. is it too much to ask for you to change my program around? because i really dont know too much about the whole volume, peak and all these things really. and is it better to train the parts twice a week for adding mass? right now im trying to bulk up. i started taking "smart gainer" yesterday.